It’s a good idea to keep your eye on your fat intake each day, but be sure to make the distinction between healthy fats and unhealthy fats. Get your recommended allowance of polyunsaturated and monounsaturated fats, while limiting your consumption of trans fat completely. This list contains zero and nearly fat-free foods that you can use whenever you want to make sure your fat numbers are down, while still getting the nutrition you need.

1. Beans Beans make a great side dish to most any meal, and they don’t contribute to your fat intake much at all. They’re virtually fat free, and part of that fat is healthy fat. They’re great for those watching their blood sugar levels, something we should all be doing, and they’re very easy to prepare and don’t take much time at all. They’re also a source of antioxidants, something that many don’t realize. If you have trouble digesting beans, try soaking them or at least rinsing them off before cooking with them, and opt for organic to help cut down on the amount of indigestion you experience.

2. Pineapple Pineapple is full of bromelain, which is an anti-inflammatory enzyme with amazing health benefits. It’s especially important to eat if you suffer from gut inflammation, which most people do whether they realize it or not. Pineapple is also a good source of vitamin C and can be used in rotation with other foods on this list to keep you healthy. Keep in mind that the sugar in fruit as it does not spike your blood sugar the same way a candy bar does, so don’t be afraid to add pineapple to your daily diet.

3. Lentils Lentils are often overlooked as a fat-free food source, and they provide plenty of great benefits like being high in fiber, and helping to stabilize blood sugar levels. The best way to eat lentils is to buy them raw and cook them up as needed. You simply boil them until they’re tender and serve them up. The great part about that is you can usually find organic lentils in bulk at your local health food store, and the price is usually very reasonable for such a tasty side dish. There isn’t much nutritional difference between the different colors, so try them and see which ones suit your palate best.

4. Cottage Cheese You can opt for fat-free cottage cheese, and you’ll notice that the top ingredient is nonfat milk. Cottage cheese is packed with protein and can be used in conjunction with weightlifting to tone up your muscles. Getting stronger or bigger muscles is a way to boost your metabolism so that you burn up calories even while you’re resting and sleeping. Try using cottage cheese as a substitute for the fattier ricotta cheese. It tastes great on top of a plateful of spaghetti, and gives it that cheesy taste without the fat.

5. Green Tea Green tea contains no fat, and has so many antioxidants in it, it’s often referred to as the healthiest drink you can have. You can get your green tea fix in any number of ways, including tea bags, or going a more traditional route by using matcha, the powdered form of green tea that is used in traditional Japanese tea ceremonies. No matter which way you go you’ll be getting extra benefits with green tea than with other types of teas, because it isn’t processed as much, which lets it retain more of its antioxidants.

6. Apples Apples are a fat-free fruit that you can rely on when you’re hungry and on the go. You can also incorporate it into your morning breakfast, or as part of your lunch. There are several healthy dinner recipes that feature apples, and in addition to being fat free they’re also really good for you. Turns out there’s plenty of truth in them keeping the doctor away, you just have to figure out a sustainable way of including them in your daily diet.

7. Kale Kale clocks in at nearly a gram of fat per 100 gram serving, but the good it does far outweighs any effect its fat content will have. In fact, eating a balanced diet involves eating several different types of foods to get a nice range of nutrients, so it’s a bit myopic to eat foods or avoid foods based on one factor like their fat content. A food like kale does so many good things for the body that the fat content shouldn’t even be a factor in deciding whether or not to eat it.

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